Warmup:  ROM drills, dynamic stretches, 30 seconds of Jumping jacks, high knees, butt kicks hold a dead hang and lock out hold as long as possible. 25 push-ups 25 sit-ups WOD:  5 Rounds 20 Box Jumps 100m Farmers carry (AHAP) 15 TTB Cooldown:  Updog/downdog/walk the dog.  

Warmup:  ROM drills, 50m butt kicks, 50m high knees, 100m karaoke (50m ea side) WOD:  5 Rounds 30 Double unders 100m Farmers carry (AHAP) 15 TTB Cooldown:  Updog/downdog/walk the dog.  Focus on calf/achilles stretches and when rolling out.